“A good laugh and a long sleep are the two best cures for anything.”
Irish Proverb
A good night’s sleep is one of the most important things you can do for your overall health. According to Sleepfoundation.org one-third of adults experience chronic insomnia. I have suffered with insomnia on and off for the last few years and I am always looking for different things that I can do to improve the quality of my sleep.
Stress and anxiety are often the culprit of sleep issues. When are bodies are tense, they release hormones that make us more awake and alert. Our breathing becomes faster and our heart rate and blood pressure increase. None of these things help to entice sleep. Instead of activating the stress response we need to turn it around, and activate the relaxation response instead. This will help us to calm our minds and relax our bodies so that we can drift off and have a restful night’s sleep.
Relaxation Techniques For Better Sleep
Breathing Exercises
Start by taking 10 deep breaths while lying in bed. This alone may be enough to slow your breathing and make you calm enough to go to sleep.
Diaphragmatic Breathing:
While lying down put one hand on your upper chest and the other hand at the top of the belly right below the rib cage.
Breathe in through your nose so your belly pushes hard against your hand (your other hand and chest should remain as still as possible)
While keeping your chest still, tighten your stomach muscles and exhale through pursed lips.
Then repeat this process 3-5 times.
Visualization Exercises
Body Scans are a type of meditation where you focus attention on different parts of the body.
Take a few deep breaths.
Bring your attention to your feet, notice if you are holding tension in them.
If you notice tension or discomfort visualize it leaving your toes through your breath.
Then move your focus to each part of your body from your feet all the way to your forehead.
Other Ways to Get a Better Night’s Sleep
Increase natural sunlight or bright light during the day. It helps keep your circadian rhythm (natural time keeping clock) healthy.
Reduce blue light exposure at night. Stop watching all electronic devices at least an hour before going to bed. This is good for you in general, not just for sleep.
Don’t consume caffeine late in the day. Actually some studies have shown that even having a caffeinated drink six hours before you go to bed can still affect your sleep.
Get up and go to sleep around the same time every day.
Keep your bedroom cool. This is one of the more significant things you can do to improve overall sleep. Studies have shown that temps between 60 degrees and 69 degrees are optimal for sleeping.
A comfortable mattress and pillow. This is has been a game changer for me. My husband and I did a lot of research (he actually more than me) on mattresses and pillows and I think we came up with the perfect combo. The Purple bed and the Eden pillow by Coop. It really does make a huge difference when you find a comfortable mattress and pillow that are just right for you.
Don’t eat late at night before you go to bed. Don’t worry you can still have a little snack at night, but try to have it at least 2 hours before you are going to turn in.
Exercise regularly. According to Healthline.com, exercise reduces time to sleep by 55%, total night wakefulness by 30% and anxiety by 18%, while increasing total sleep by 18%. So exercise is a game changer when it comes to getting more z’s.
Declutter your bedroom. Studies have shown that the more cluttered the bedroom, the more likely you are to have a sleep disorder. So clean up those rooms and get organized so you can sleep sounder and cleaner!
These are some of the things that have helped me to get a good night’s rest. I hope that you will give some of these tips a try and that they will help you sleep better than you ever have before. Don’t let the bed bug’s bite!
Abundance is not something we acquire. It’s something we tune into.”
Wayne Dyer
One of the great things about writing this blog is it forces me out of my comfort zone and makes me search for new and interesting information on all sorts of subjects. Spirituality is something that is an important part of my life. You may be asking yourself what does being spiritual even mean and why should I want to grow spiritually? Being a spiritual person to me means believing that there is a power greater than me out there. I also think that we are spiritual beings inhabiting a material world. Spirituality to me has nothing to do with religion, although there are tenets of some religions that resonate with me.
Reasons to Grow Spiritually:
Find a sense of purpose and meaning in your life.
A way to find inner peace
Learn new ways to think and love
Take control of your life
Learn about yourself
Give more clarity around major life decisions
I have to admit that as of late, I have fallen into a bit of a spiritual rut. I have been content with reading books that I’ve been reading forever and my spiritual routine has not changed in a long time. I feel like it’s time for me to shake things up a bit. So I did a little bit of research and here is what I came up with. I hope you find something new to help you along on your spiritual journey!
Try Uma Beepat’s 555 Practice: Do these 3 things before beginning your day!
-5 minutes of meditation
-5 minutes of stretching
-5 minutes mentally preparing for the day ( looking at your calendar, making a to do list)
Help Others: This does not mean you have to run out and join the Peace Corps. Just being kind to people you come into contact with every day is an amazing way to help others. Family, friends, co-workers, people you see at the store or on the street. It is really as easy as taking the focus off yourself and putting it on other people. It means more than you think when you look someone in the eye and smile. Hug and tell your family and friends that you love them. One thing I do sometimes when I am out in public is to say “God bless them” when I pass strangers. It especially makes me feel good if it looks like someone is having a bad day or I can tell they are down on their luck. Praying and blessing someone is a sure fire way to help others.
Start a Gratitude Journal: This advice is in every book, blog and article on self help and spirituality. So you think that I would have a gratitude journal, but for some reason I have not started one. I have a pretty journal all ready, but for some reason I haven’t written in it yet. Focusing on all the wonderful things in your life is a way to take the focus off what you feel you are lacking. I am making a commitment here and now to start writing in my journal tonight, I hope you will too!
Listen to Your Gut, Live in the Present, Think Positively: I believe that if you can do these three things consistently, you will have a happy and peaceful life. I know, easier said than done, but remember progress not perfection is what we’re striving for here!
Sit Outside in Nature for 15 Minutes: There is nothing better for your soul than spending time in nature. It is even better if you can find a patch of sunlight so you can soak up some vitamin D. Living things need time outside to recharge. So try to get out there for at least 15 minutes a day and I think you’ll see that it makes all the difference!
So there we go, some easy things to add to your spiritual practice repertoire! I feel like I have some things in my arsenal now to help me out of my rut and now all I have to do is put them into practice. I hope that you were inspired to try some new things too!
I am always looking for the next best television series that I can binge watch. In my opinion watching episode after episode of of great TV is really one of life’s great pleasures. I have shared three that I have discovered on Netflix lately. I hope that you enjoy them as much as I did!
Locke & Key is a fantasy/drama/horror television series that came out on Netflix in 2020. There is one season available now, and the second season will air on Netflix this year (2021). Also, Locke and Key has been renewed for a third season. After the murder of her husband, Nina Locke (Darby Stanfield) and her three children move to her husbands ancestral home. Her children Tyler (Connor Jessup), Kinsey (Emilia Jones) and Bode (Jackson Robert Scott) soon discover magical keys hidden throughout the house. The keys lead them to surprising discoveries about their father and themselves. The series is based on the graphic novel by Joe Hill. Many reviewers of the series have said that it is just another formulaic Netflix series, but I disagree wholeheartedly. I actually found that Locke and Key had a creative and intricate plot and I didn’t get bored like I do with many series in the same genre. I found some of the action/story pertaining to the keys to be really cool and different. Also, the antagonist Dodge played by Laysla De Oliveira was a worthy opponent and she was also compelling to watch. I won’t say more because I don’t want to spoil it, but I definitely recommend this series!
Away is a drama/romance/ sci-fi television series created by Andrew Hinderaker, which came out in 2020 on Netflix. There is only one season of 10 episodes and unfortunately, it did not get renewed for another season. The series stars Hillary Swank as Emma Green, an American Astronaut who along with an international space crew embarks on a mission to Mars. The last few years Swank has been more involved in producing, but I am glad she decided to take the part of Emma Green. She is a very talented actress and I’ve missed seeing her in things. I was completely enthralled and riveted the entire time I was watching this show. The story is action packed and even though there is only one season it is successful at telling a whole story. Josh Charles is excellent as (Matt Logan) her husband and Talitha Eliana Bateman also gives a great performance as her daughter (Alexis Logan). It will definitely take you away and make you feel like you’re headed to Mars! I highly recommend this series!
Behind Her Eyes is a drama/mystery/thriller 2021 TV mini-series on Netflix and is based on Sarah Pinborough’s 2017 novel of the same name. Simona Brown plays Louise a divorced single mother who lives in London with her son Adam (Tyler Howitt). She works part-time at a psychiatrist office and gets involved with her boss David (Tom Bateman) By chance she meets his wife Adele (Eve Hewson) and then weirdly they become friends. A little bit of trivia, Eve Hewson who plays Adele is Bono of U2’s daughter. She is quite a talented actress and she demands attention on the screen. This setup sounds like a love triangle/thriller, and it is, but it is also so much more. I don’t want to brag, but I am extremely good at figuring out mystery/thriller plots and I did not figure this out at all, even all the way to the end. In the beginning the story is a little slow moving, but it picks up speed and then hooks you completely. This story is very creative and I enjoyed this TV mini-series immensely!
So there you go, three quality television series that you can go and watch on Netflix right now! Have an amazing day and happy binging!
I lovelife hacks. I have been collecting them on Pinterest for years. I thought it would be fun to go through them and share some of my favorite ones with you. I hope they are new to you, and that you will find them interesting and helpful!
Life Hack #1–Targetwill match Amazon’s price. If you find something for a great price on Amazon you can just buy it at Target. Actually Target will match any competitors price for stores like Kohl’s, Bed Bath & Beyond, Walmart and Macy’s!
Life Hack #2– Have you ever watched a TV show and absolutely loved the outfit one of the characters was wearing? There’s a website called WornOnTV.net that finds the exact clothes and lists them with where to buy them. I think this is so cool! The website is incredibly well researched and up to date. You should be able to find any outfit that you have liked worn by a character on TV and find out where to buy it!
Lily Collins in Emily in Paris
Life Hack #3– Before you apply for a job at a new company go to GlassDoor.com where you can read reviews written by employees who have worked there. It will give you insight into what it’s like to work there before you actually do. This has been a lifesaver for me. I have used this website and it has saved me many times!
Life Hack #4 – Try to go twenty-four hours without complaining (not even once) and watch how your life starts changing. Doing this one small thing can be a life changer. When you are not allowing yourself to complain it is impossible to be negative. The less negativity you allow in your life, the better your life will be. I believe that positivity brings more positive things into your life, so by not complaining you are being more positive and your life will improve. Don’t take my word for it though, give it a try for 24 hours and see what happens!
Life Hack #5 – You can take real college courses for free! (you don’t get credit, but you get the knowledge, which is what is important.) I love to learn new things, so being able to learn more about things that interest me has opened up a whole new world to me! Below is a list of the different places that offer a whole world of knowledge: (And they are free!! Unbelievable!)
1.Coursera (Coursera.org) I am in the process of taking my first course right now. It is called The Science of Well Being and it was the most popular class at Yale University in it’s 316 year history. (It was called Psychology and The Good Life at Yale.) It is exactly like a regular college class online, with grades and all!
2. MIT Open Courseware (OCW.MIT.edu)I haven’t taken a course here yet, but I am going to. I went on the website and perused the physics courses they offer. I think I am going to take the relativity course first because it is something that has always intrigued me. It’s unbelievable that anyone can go on and have access to this knowledge!
3. Open Yale courses (OYC.Yale.edu) They offer classes on pretty much any subject. I found one called Hemingway, Fitzgerald and Faulkner. As a writer, these three names obviously got my attention. I am going to add this to the list of classes I want to take.
It was really fun sharing some of my favorite life hacks with you. I get excited when I find something that is interesting, helpful and enriches my life in some way. It is even more exciting sharing these things with you and hoping that these things will make your life a little richer too. Have an amazing day!
